Imbalwa imikhiqizo ezuze isasasa ne-hype efana neyabantu abathobekileingubo enesisindoeminyakeni embalwa edlule.Ngenxa yedizayini yayo eyingqayizivele, okucatshangwa ukuthi igcwalisa umzimba womsebenzisi ngamakhemikhali azizwa ejabule njenge-serotonin ne-dopamine, le ngubo esindayo isiba ithuluzi elidumile kakhulu lokusiza ukulawula ingcindezi nokuthola ukulala okungcono ebusuku.Kodwa kuneqembu elilodwa ikakhulukazi elingase lishiywe kulo mkhuba oqhubekayo: abantu abadala.
Izakhamuzi esezikhulile zivame ukubhekana nezinselele zempilo eziyingqayizivele njengoba zingena "eminyakeni yegolide" - kusukela ekubhebhethekeni kwekhwalithi yokulala kuya ekuwohlokeni kwempilo yengqondo nokusebenza kwengqondo.Nakuba izimo ezithile zempilo zibangela ukungakhululeki okuncane kuphela, ezinye zingathena amandla kakhulu futhi zehlise kakhulu izinga lempilo yomuntu.Izingubo zokulala ezinesisindo zingasiza ekunikezeni impumuzo ngaphandle kokwengeza amabhokisi amaphilisi achichimayo esibathandayo asebekhulile.
Ake sihlolisise ezinye zezinzuzo eziningi zeizingubo zokulala ezinesisindokwasebekhulile.
1. Ithuthukisa Ukulala
Lapho sikhula, kuba nzima nakakhulu ukulala kahle ebusuku.Ngempela, ucwaningo lubonisa ukuthi abantu abadala asebekhulile bachitha isikhathi esincane ebuthongweni obujulile kanye nokulala kwe-REM kunabantu abadala, futhi bathatha isikhathi eside ukuba balale.Lokhu kwehla okuqhubekayo ebuthongweni obujulile kuyinkinga ikakhulukazi njengoba ubuthongo obujulile yilapho ubuchopho bethu bususa amaprotheni anobuthi akhulisa ingozi yezifo ze-neurodegenerative ezifana ne-Alzheimer's.Izingubo zokulala ezinesisindoishukumisa ukukhiqizwa kwe-melatonin (i-hormone yokulala) futhi yehlise i-hormone yokucindezeleka eyinhloko (i-cortisol), engasiza abantu abadala asebekhulile ukuba balale ngokushesha futhi bathole ubuthongo obujulile.
2. Yehlisa Ukucindezeleka Nokukhathazeka
Ngokuphambene nenkolelo evamile, ingcindezi nokukhathazeka akushabalali ngomlingo uma usuthatha umhlalaphansi.Izinkinga zokukhathazeka zivame kakhulu kubantu asebekhulile, zithinta amaphesenti angu-10 kuya kwangu-20 abantu abadala.Abantu abadala abaningi asebekhulile bakhathazeka ngezindleko zezindleko zokuphila, impilo yabo ewohlokayo kancane kancane, ukulahlekelwa ukuzimela nokufa, phakathi kwezinye izinto.
Izingubo zokulala ezinesisindoziyindlela enhle yokwelapha ehambisanayo yokuphazamiseka kokukhathazeka nokucindezeleka okungalawuleki.Ingcindezi evela engubeni enesisindo yenza i-parasympathetic nervous system (PNS) isebenze, okungenye yezingxenye ezimbili ezinkulu zesistimu yezinzwa ezizimele.Uma lesi simiso senziwe sisebenza, ukuphefumula kwakho kanye nenhliziyo yakho ishaya kancane, okuvumela umzimba wakho ukuba ungene esimweni esijulile sokuzola.Empeleni ihlehlisa umsebenzi wesimiso sezinzwa esizwelayo, okuyisigaba esibhekene nempendulo yokulwa noma yokundiza ngemva kwesimo esicindezelayo.
3. Ikhulula Izimpawu Zokudangala
Ngekhono labo eliyingqayizivele lokulingisa umuzwa wokubanjwa noma ukwanga, akunzima ukubona ukuthi ingubo enesisindo ingabasiza kanjani asebekhulile ukuba babhekane nezimpawu zokucindezeleka.Izingubo zokulala ezinesisindo zisimboza ngemfece ethokomele, zisenze sizizwe siphephile futhi silondekile.Ngokwezinga lesayensi eyengeziwe, izingubo zokulala ezinesisindo zikhuthaza ukukhiqizwa kwamakhemikhali akhuthaza isimo sengqondo njenge-serotonin ne-dopamine, asenze sizizwe sijabule futhi sanelisekile.
4. Yehlisa Ubuhlungu Obungapheli
Njengoba sikhula, ingozi yethu yokuthuthukisa izimo zezempilo ezingabangela ubuhlungu obungapheli buyanda.Ezinye zezimbangela ezivame kakhulu zobuhlungu obungapheli phakathi kwasebekhulile zihlanganisa i-osteoarthritis, i-rheumatoid arthritis kanye ne-fibromyalgia.Izingubo zokulala ezinesisindo zibonise isithembiso esihle njengokwelashwa okungezona izidakamizwa zobuhlungu obungapheli.Ocwaningweni luka-2021 olwanyatheliswa kuyi-Journal of Pain, abacwaningi bathola ukuthi ukusetshenziswa kwengubo enesisindo kuhlotshaniswa nokunciphisa ukuqonda kobuhlungu phakathi kweziguli ezinobuhlungu obungapheli.
5. Ayiphazamisi Imithi
Mhlawumbe enye yezinzuzo ezinganakwa kakhulu zezingubo zokulala ezinesisindo kubantu asebekhulile yikhono labo lokuhlinzeka ngokukhululeka ngaphandle kokuphazamisa imithi.Ukusetshenziswa kanyekanye kwemithi eminingi - eyaziwa nangokuthi i-polypharmacy - kuvamile kubantu abadala asebekhulile futhi kuza nengozi eyengeziwe yemiphumela emibi yezokwelapha ngenxa yokusebenzisana kwezidakamizwa.Izingubo zokulala ezinesisindo aziphazamisi imishanguzo ekhona, zinikeza indlela esengozini encane yokuthi abantu abadala bathole ukukhululeka ezimeni ezithile zempilo.
Ukukhetha Imikhiqizo Enesisindo Engcono Kakhulu Yabantu Abadala
Izingubo zokulala ezinesisindomanje sezitholakala ngezitayela nemiklamo eminingi eyahlukene, kusukela ezingubeni ezilukiwe ezihlangana kahle nomhlobiso wakho kuya ezingubeni zokupholisa ezinesisindo esikusiza ukuthi uhlale ungajuluki ngenkathi usnuza.Ziza futhi ngezinhlobonhlobo zesisindo nosayizi, kusukela kuma-lbs amahlanu kuya ku-30.
Lapho ukhetha ingubo enesisindo yomuntu osekhulile, gcina ukuphepha kusengqondweni yakho.Nakuba izingubo zokulala ezinesisindo ngokuvamile ziphephile kubantu abadala, zingaba yingozi yokuphefumula kubantu abadala ababuthaka kakhulu nabagulayo.Uma ukhathazeka ngokuthi isihlobo sakho esikhulile sizovaleleka ngaphansi kwengubo enesisindo, cabanga ukukhetha ingubo enesisindo noma imaski yamehlo enesisindo esipholile esikhundleni salokho.
Esonga
Ingabe manje ucabanga ngokuthola aingubo enesisindongothandiweyo wakho osekhulile?Kwenze!Izingubo zokulala ezinesisindo azigcini nje ngokwenza izipho ezithandekayo zezihlobo esezikhulile, kodwa izinzuzo ezizinikezayo ziningi.Thenga lonke iqoqo leimikhiqizo enesisindokuma-Gravity Blankets futhi unikeze abadala empilweni yakho isipho sokulala okungcono namuhla.
Isikhathi sokuthumela: Dec-29-2022